Alternative Athletics: 20 min

WARM-UP
1 set:
:30 Row (easy pace)
10 Pushups
​
1 set:
:30 row (moderate pace)
5-10 piked push-up

1 set:
:30 row (moderate pace)
5 handstand push-up negatives

1 set:
:30 row (fast pace)
5-10 Handstand Pushup
:30 row (fast pace)

EMOM 5:
3 Clean and Jerk
– Building in load.

1 set:
5 handstand push-ups
5 clean and jerks (workout weight)
5 calorie row

NOTES

• Use the first four sets to progressively build to your handstand push-up and to warm your body up on the rower.
• Increase the loading each minute during the clean and jerk EMOM. The goal is to find your workout weight.
• The last set is meant to be a mini round of the workout.

Test
AMRAP 20:
3-6-9-12-15… etc.
Handstand Pushup
Clean and Jerk (95/135 lb)
Calorie Row

Training
AMRAP 20:
3-6-9-12-15… etc.
Handstand Pushup
Clean and Jerk (55% Max)
Ladder Snake hop lateral - each jump = 1 rep

Stimulus & Goals

• Most athletes should complete the round of 15+. Advanced athletes get into the round of 21.
• Maintain sets of 3 on the handstand push-ups.
• Quick singles on the clean and jerks (5+ reps/minute).

Strategy

• If possible, perform the first few rounds with touch-and-go reps. Then, utilize quick singles for much of the later rounds.
• Expect the handstand push-ups to get more and more challenging as the workout goes on because of the jerk. Keep the reps fast and manageable, and don’t push to failure.
• The row is where you can catch your breath and prepare yourself for the next set of handstand push-ups and clean and jerks. Do not push too hard on the rower otherwise, you will gas yourself for the other movements.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 30 min
2 sets for total time:
200-m Run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.

Stimulus & Goals

• 23:00-30:00 (including rest).
• Conditioning work that trains our mid-workout running stamina.

Strategy

• Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
• The longer the distance, the slower your pace. Try to hit these time goals:
• 200 m (:45-1:15)
• 400 m (1:15-1:45)
• 800 m (3:00-4:00)
• 100 m (:15-:30)

Workout 3: 5 min
8 sets for total reps:
:20 GHD Sit-up
:10 rest

NOTES

• Perform as many reps as possible of GHD sit-ups in :20. After :20 is up, rest :10 and repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout.

Stretching: 10 min
1 set:
:45 Scorpion Stretch / side
:45 lacrosse ball upper back / side
:45 table tops